2022 CrossFit Open Prep Program
It's that time of year to prepare for the CrossFit open that is just around the corner. Purchasing this open prep program will give you access to our day to day programming, which will include a full strength, skill, and endurance sessions to get you in the best shape of your life come the open. Below is a sample week of training
Monday AM
Front squat
10x3 @77.5%
Rest 60-90s btw sets.
Back squat
5x3 @80%
Rest 120s btw sets
Power snatch:
8x3
Drop and go reps.
Work up to a technical heavy weight. Rest 60-90s btw sets
Core:
4 rds:
30-20 v-up
25 back extension
Monday PM
4 sets:
2min on 2min off:
10 sHSPU + 25/18 cal row + amrap sHSPU
Rest 4min
4 sets:
2min on 2min off:
20/15 cal ski + amrap t2b
Rest 4min
4 sets:
2min on 2min off:
25 C2b + amrap wall walk
Rest as needed
4 rds:
16 ( 8/8) Dual kb see saw row
20 band pull apart
20-30 banded tricep push down
Rest as needed
Adjust sHSPU volume by ability, or go sHSPU row kHSPU or Every time kHSPU
Your ski should be 50-60s
Adjust C2b volume: 25-22-19-16 or go normal pull-up
Tuesday AM
Row or run
7 rds:
3min aerobic ( about your 10k pace)
1min fast ( about your 2k pace)
2min active recovery walk or easy spinn with bike erg
Tuesday PM
Every 90s for 6 sets:
3 snatch pull + 1 low hang squat snatch
Keep weight: 65-75%
Every 90s for 6 sets:
1 squat snatch + 1 hang squat snatch
Keep weight 70-80%
Squat clean
6x3 @75%
3x1 @ 80-90%
Drop and go reps. Rest 60-90s btw sets
Clean pull ( use straps):
6x3 @105% of your clean
Wednesday AM
Press
2-2-2-2-2
Each rep starts with 2s pause at front rack, use 80-87.5% Rest 90s btw sets.
Split jerk from rack:
3-3-3-3-3
Focus on technic. Keep weight 70-75%.
Emom 10:
1: 3-1 legless rope climb
2: 6 deficit kHSPU ( use plates or parallet)
Strict pull-up:
Max set -1/-2 reps
Rest 90s
5 sets with 30-40% of max set
Rest 30-60s btw
3-4 rds for quality:
15 narrow grip bench press ( you choose weight)
15 dual dumbell bent over row ( lay on bench)
Wednesday PM
8min amrap:
4 rds:
15 thruster
10 barfacing burpee
4min Rest
8min amrap:
3 rds:
15 thruster
10 barfacing burpee
8min amrap:
2rds:
15 thruster
10 bar facing burpee
Barbell weigh 95/65, 75/55lbs
*Unbroken sets
Thursday
REST
Friday AM
Barbell condition
0-2 min: 10 p c/j 135/95
2-4min: 10 p c&j 155/105
4-6min: 10 p c&j 185/125
6-8min: 10 p c&j 205/145
8-10min: 10 p c&j 225/155
10-12min: 10 p c&j 245/165
12-14 min: 10 p c&j 255/175
Adjust weights by ability. You should be able to go at least 4-5 rds. Goal is to go through. So Adjust!!!
Back squat
10x3 @77.5%
Rest 60-90s btw sets.
Front squat
5x3 @80%
Rest 120s btw
Friday PM
10 rds:
15/12 cal echo bike
12 m HS walk
9 DL
6 bmu
Rest 60s btw rds
Adjust by ability:
HS walk: 12-10-8-6 m
DL: 315/225, 275/195lbs, 225/155lbs
Bmu: ub sets; 6-5-4-3-2
Saturday
10 rds:
15/12 cal echo bike
12 m HS walk
9 DL
6 bmu
Rest 60s btw rds
Adjust by ability:
HS walk: 12-10-8-6 m
DL: 315/225, 275/195lbs, 225/155lbs
Bmu: ub sets; 6-5-4-3-2
Saturday PM
0-2min: 1:40, rest 0:20 sec echo bike
2-4min: 24 box step up 24/20’ ( or 20/18’)
4-6min: 1:40, rest 0:20 sec echo bike
6-8min: 30 kb swing
Go sustainable hard on the machines. Use your first rd as a guideline to your power output.
For box step up; use 70/50lbs sandbag or dual 35/25 dumbbells on shoulders. Adjust volume 24-22-20-18. Your box step up should max take 1.20
Swing: 32/24 or 24/16
Sunday
REST